This exercise comes from Kundalini Yoga and is known as the frog pose. It's great for building up strength in the thighs and flexibility in the hip joints for your frog kick. Breathe in to lift up, straightening your legs - breathe out to rest back down into the squat. Keep your heels off the floor throughout. If your back feels OK doing one or two then try building up over time to 21 repetitions. Maya Fiennes, who taught me this, says that this exercise helps to counteract our fear of failure, reduces the risk of breast and prostate cancer, good for circulation and raising energy in the body.